Day 3 Deadlifts

Doing deadlifts and cardio is way harder than I was expecting. I was also short on time. Here's what I managed today.

Cardio - 6 minutes (intense)
Deadlifts - 8 reps, 315lbs.
Swiss Ball Crunches - 20 reps.
Deadlifts - 8 reps, 315lbs.

Cardio - 6 minutes (intense)
Deadlifts - 6 reps, 405lbs (equals PB).
Swiss Ball Crunches - 20 reps.
Deadlifts - 4 reps + 2 reps, 405lbs.

Deadlifts - 2 sets, singles, 475lbs.

The singles on the last two sets I concentrated on how fast I was pulling the bar. 475lbs went up quite easy. Speed is my friend. Like I said previously, "I'm trying out new things until my surgery later next month.

Snowdaddy

Day 2 Bench/Cardio

Here's how today went.

Cadio - 5 Minutes (intense).
Bench Press - 8 reps, 225lbs.
Abs - Various Exercises.
Bench Press - 8 reps, 225lbs.

Repeat 3 times.

The work out took about 55 minutes and I was sucking wind by the end. I think I'll change things a bit next work out and add something else with the ab work.

Snowdaddy

First Work Out Back Home

This morning I dragged my sorry self to the gym. I don't have too many weeks till I'm booked for surgery and my lifting has to be put on hold for several weeks. Here's how my work outs are planned out.

Day 1 Squats (3-5 times through)
Cardio - 5 minutes.
Squats - 8 reps.
Sit Ups - 25 reps.
Squats - 8 reps.

Day 2 Bench (3-5 time through)
Cardio - 5 minutes.
Bench Press - 8 reps.
Sit Ups - 25 reps.
Bench Press - 8 reps.

Day 3 Deadlift (3-5 time through)
Cardio - 5 minutes.
Deadlifts - 8 reps.
Sit Ups - 25 reps.
Deadlifts - 8 reps.

Today I performed day 1 3 times through. Here's how it went

Cardio - 5 minutes.
Squats - 8 reps, 225lbs.
Sit Ups - 25 reps.
Squats - 8 reps, 225lbs.

Lots of fun. Tomorrow same thing but bench press.

Snowdaddy

Squat Day

The boys wanted to squat today. Who am I to say no.

Raw Squats - 135lbs/10 reps, 225lbs/3 reps, 315lbs/3 reps.
*knee wraps*
Squats - 385lbs/1 rep, 405lbs/1 rep.
*put suit on straps up*
Squats - 495lbs/1 rep, 545lbs/miss.

Had a busy day at work and got caught on the rack when walking out. I know I shouldn't come up with excuses. Another day I would have had it.

Snowdaddy

Cardio and Ab

Yes I know I wrote "Ab". I have one big ab and I worked it out. Here's the work out.

Stretching
*following x4*
5 Minutes intense cardio.
20 Sit Ups.

I felt very good upon completion of this work out. It's a great way to get away from the grind yet still work on the many weak spots I have. Tonight is a day off. I drove with some friends on the Makenzie Ice Highway to Tuktiuktuk. Very cool, infact very cold.

Snowdaddy

Bench Day

Another great work out. This time away I want to work on my weak points. Yesterday I did just that. Check it out.

Flat Bench Press - 95lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 295lbs/1 rep.
Push Ups - 20, 12, 12 reps.
*super set*
Cable Extensions - 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Cambered Bar Curls - 70lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.

I really like the push ups after bench. I can go to failure and not worry about getting pinned. I want to start working on my bicep strength since I haven't training them consistantly in over a year. I feel this will help my bench press.

Snowdaddy

Inuvik Work Out

I'm in Inuvik once again and none the worse. I've managed to get to the gym only once since Sunday. Here's how my work out went.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 385lbs/3 reps, 455lbs/2 reps.
Lat Pull Downs
Seated Rows
Lat Press Downs

I was pleased with how it went. Next work out will be more structured.

Snowdaddy

Here I Go Again

Once again I'm off to the "Great White North". Can't say when or where but I do know from experience that there is a gym and enough weights to keep me happy. This time I'm bringing all my raw lifting gear and a Titan Centurion squat suit. Oh the fun I will have. I'll keep ya'll posted.

Snowdaddy

Thursday Speed Squats/Deadlifts

I didn't have as much time to lift today as I would have liked. My Mom called and we got to talking. Here's today's work out.

Speed Squats - 10 sets, 2 reps, 275lbs (completely raw on 45 sec).
Speed Deadlifts - 6 sets, 1 rep, 405lbs (completely raw on 45 sec).

Play Basketball with co workers for 30 minutes.
moving stair machine for 10 minutes.

That moving stair machine is insane. I love it! I haven't used it in years and I forgot what kind of a work out it gives you. I'll be incorperating it more often. I went up in weight for the speed squats and it felt pretty good. 405lbs for raw speed deadlift is a bit heavy. I'll play with the weight a bit. I just hate going down when I'm feeling this good. Tomorrow is Max Bench.

Snowdaddy

Tuesday Speed Bench Press

I feel like I'm experencing a strength "spurt". The last bunch of work outs have felt very strong. Here's yesterday's work out.

Speed Bench Press - 10 sets, 3 reps, 205lbs.
Inclined Dumbbell Press - 6 reps/90lbs, 6 reps/100lbs, 5 reps/110lbs.
Dips - 7, 7, 6, 6 reps/50lbs assistance.
Supported Rows - 8 reps/100lbs, 8 reps/145lbs, 6 reps/170lbs, 6 reps/190lbs.
Seated Military Press - 6 reps/115lbs, 6 reps/135lbs, 6 reps/135lbs, 6 reps/155lbs.
Machine Flys - 3 sets, 8 reps, stack (250lbs).
Parallel Lat Pull Downs - 3 sets, 8 reps, 160lbs.

Played 1/2 court basketball for 30 minutes.

The work out felt great. I spent about 3 hours at the gym to complete everything. I'm not a big fan of cross training. I almost always injure myself when doing "other" sports. Yesterday was no exception. The last pass of the game was to me and when I stretched to catch it I pulled my left calf muscle. Very nice. It's been gradually getting better since then so I'll see how it is before Speed Squats/Deadlifts tomorrow.

Snowdaddy

Monday Max Effort Squat/Deadlift

Another Monday Max Effort has come and gone and I can't help but feel better for it. Here's how things went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
*Knee wraps*
Squats - 405lbs/3 reps.
*Over a bench*
Squats - 455lbs/1 rep, 455lbs/2 reps, 465lbs/1 rep.

Heavy Walk Outs - 545lbs, 585lbs, 615lbs (12 sec hold).

Rack Pulls - 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 545lbs/1 rep (8 inch rack).

Sit Ups - 20, 10, 10 reps.

Today's work out felt very strong. The squats are up and I'm feeling much more comfortable with the heavier weights. The rack pulls from well below the knee feel more productive than about the knee. High rack pulls became a method to injury. Better this way.

Snowdaddy

Thursday Speed Squats/Deadlifts

I was so rushed for time today. I had to work a bit of overtime then make it home in a reasonable time for supper. I managed to do the important stuff.

Speed Squats - 10 sets, 2 reps, 4 sets 225lbs/6 sets 245lbs.
Speed Deadlifts - 6 sets, 1 rep, 2 sets 315lbs/2 sets 365lbs/2 sets 405lbs.

All speed sets are done at 45 second intervals and with no belt.

I also pulled 495lbs with a belt for a single just for fun. Max effort Bench tomorrow.

Snowdaddy

Speed Bench

My elbows are killing me. Yesterday's swimming aggravated the bursitis in my elbows. I don't have a serious problem, just once and a while. I thought about ending my work out early but toughed it out and finished. Here's how it went.

Speed Bench Press - 10 sets, 3 reps, 215lbs.
Inclined Dumbbell Press - 3 sets, 6 reps, 80/100/100lbs.
Dips - 3 sets, 6 reps, 50lbs assistance.
Supported Rows - 4 sets, 6 reps, 90/135/170/180lbs.
Standing Military Press - 3 sets, 6 reps, 135/135/155lbs.

Now that I resting my elbows feel much better. I think it was a combination of the cold pool water and the push ups. I'll be smarter next time.

Snowdaddy

Monday Afternoon

If my morning wasn't enough I decided to go swimming this afternoon. Here's the cardio.

15 Push Ups
Swim 150m
15 V sits
Swim 150m
15 Supermans
Swim 150m
15 Crunches
Swim 150m
15 Push Ups
Swim 150m

I took it nice and easy so it took about 30 minutes to finish.

Oh Ya, by the way, here is a link to my partial deadlifts.
http://www.youtube.com/watch?v=1nJWtILSZ-s

Snowdaddy

Max Effort Squat/Deadlift

A very good work out. Here's what happened.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on belt, wrist wraps, and knee wraps*
Squats - 405lbs/3 reps.
*over a bench*
Squats - 455lbs/1 rep, 1 rep, 2 reps (new pb).

Heavy Walk Outs - 545lbs, 585lbs, 605lbs (12 sec hold).

Suited Sumo Deadlifts (off of 4.5" blocks) - 250kg (550lbs), 270kg (594lbs), 270kg (595lbs), 280kg (616lbs).

455lbs squat is a new PB for me. I know the deadlifts look ugly but it's all new territory for me. I really want to deadlift over 600lbs before the summer. This is a start.

Snowdaddy

Friday Max Effort Bench

It feels great to finally finish a full week of training. Here's how Friday went.

Flat Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
*set rack to about 3 boards height*
Rack Press - 315lbs/4 reps, 365lbs/1 rep, 335lbs/1 rep.

Close Grip Bench Press - 4 sets, 6 reps, 225lbs.
Bent Over Rows - 225lbs/6 reps, 275lbs/6 reps, 295lbs/6 reps.
*super set*
Lat Pull Downs - 3 sets
Machine Flys - 3 sets

A good work out. I was a bit disappointed with the rack presses. I thought I could have pressed 365lbs for 3 reps. Oh well there's always next time. The bent over rows felt very strong and next week I'll be going up to 315lbs. I didn't lift weights for pull downs or flys because the weight really didn't matter. I just did these exercises for feel and for a good stretch before taking two days off this week end. See ya Monday.

Snowdaddy

Thursday Speed Squats/Deadlift

Every day my elbow feels better and better. Now I bearly know that I injured it. Here's how today went down.

Speed Squats - 10 sets, 2 reps, 225lbs (on 45 sec).
Speed Deadlifts - 4 sets, 1 rep, 335lbs / 2 sets, 1 rep, 405lbs.
Good Mornings - 225/275/315lbs, 6 reps.

After all that was done I wanted to try my new (smaller) squat suit I just got in the mail.

size 50 Titan Centurion and Belt (no knee wraps)
Squats - 315lbs, 2 reps / 405lbs, 2 reps / 495lbs, 2 reps!!!

The size down did the trick. It feels really comfortable but gives me lots at the bottom. If I was to wear knee wraps I would have done 550-575lbs for a single. Very Nice!

Snowdaddy

Tuesday Speed Bench Press

I tried out my new elbow sleeves yesterday and I really like them. Here's what I did on Tuesday.

Speed Bench Press - 10 sets, 3 reps, 205lbs (each set on 45 sec).
Inclined Dumbbell Press - 80/90/100lbs, 6 reps.
Dips - 70/0/0lbs assistance, 6 reps.
Supported Rows - 90/135/180lbs, 6 reps.
Standing Military Press - 135/155/155lbs, 6 reps.

A very good work out. The elbow feels great for pressing movements and even today I feel no pain. Tomorrow is Speed Squats/Deadlift.

Snowdaddy

Monday Max Effort Squat/Deadlift

I feel much better. Here's how the work out went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
*put on belt, wrist wraps, and knee wraps*
Squats - 405lbs/2 reps.
*over a bench*
Squats - 425lbs/3 reps.

Heavy walk Outs - 495, 545, 585lbs (12 sec hold).

Rack Pulls - 495, 495, 585, 585lbs (10 sec hold).

Sit Ups - 20, 10, 10.

That's, that. I had to do the rack pulls with my opposite grip. It didn't bother my elbow at all. When I tried to pull normally there seemed to be a bit of pressure at my right elbow and my hand would open up. Weird. All in all a good day back. Speed bench tomorrow.

Snowdaddy

Training Resumes Next Week

That's right. This week I did some swimming, light bench work, and light squats. My elbow seems to be alright so next week I'll be back in the gym for some serious lifting. While shopping today I found some neoprene elbow sleeves at a discount shop. I've been trying them out this evening and my elbow feels great. Monday will be Max Effort Squats/Deadlift.
I figured since I injured my elbow during Monday's work out I would limit the weight I lift but increase the length of time I hold the lift. IE; I injured myself rack pulling 765lbs so I'll pull 685lbs but hold it for 10 seconds, similar to heavy walk outs. I'm really looking forward to Monday.

Snowdaddy